general warmup (15 minutes)

1 hand standing figure 8’s x 15/15 reps

drumming x 40 reps

1/2 kneeling 1 hand flys x 12/12 reps

double club seated angle press x 15 reps

long cycle front lunges x 20 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 5 sets

conditioning/accessory work (1 round)

Supine helicopters x 15/15 reps

Turkish getups x 3/3 reps